Friday

Crossfit RXD – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks

MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over

MIN 3 –:45 Hollow Body Hold

Strength

Back Squat (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

5 Front Squats (95/65)

7 Box Jump Overs (24/20)

10 Wall Ball (20/14)

-Rest 2:00-

AMRAP X 6 MINUTES

5 Front Squats

7 Box Jump Overs

10 Wall Ball

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